Hills, Chin-Ups and Pull-Ups

HILL RUNNING

Running uphill and downhill require some slight tweaks to your form to maximize your power and efficiency as well as provide you much needed oxygen.  Here are four form suggestions and a visual for how to implement them.

Uphill Running

  1. Keep your chest up and open with a slight lean forward at the hips.
  2. Keep your head and eyes up, looking about 30 meters in front of you
  3. Focus on driving your knee off the hill.
  4. Plantar flex (point your toes towards the ground) at the ankle for maximum power. 

Downhill running

Even though uphill running is the part that requires additional effort, having the correct downhill running technique will only help you, and can make a big difference to your performance.

  1. Have a slight lean forward at the hips to take advantage of the downhill. You only need a slight tilt to benefit from gravity. Keep your arms relaxed and only slightly moving forward and back. Keep your head up and your eyes looking forward.
  2. Land with your foot either right beneath your torso or just slightly in front of your pelvis, depending on the grade of the downhill (the steeper the grade, the more likely your foot is to land out in front). Extending your leg too much will cause you to land on your heel, which will act like a breaking motion. Focus on landing towards your midfoot to maintain speed while staying in control.
  3. Stride length should naturally extend when running downhill. The pace and the grade of the hill will do this naturally for you.

You will to chin-ups/pull-ups or the 5 minute core routine:

Chin-ups

Chin-ups and pull-ups help target the biceps and the upper back, which can help improve running posture

Instructions and variations: If you’re a beginner, try standing on a chair to assist in getting up. Over time, you can move to one foot and then use your legs only towards the latter repetitions. Work your way up to 15-20 repetitions.

Pull-ups

Like the chin-ups, pull-ups target the biceps and the upper back (from a different angle) to help improve running posture and prevent hunching over when going up hills.

Instructions and variations: Same instructions as the chin-up for beginners. Work your way up to 15-20 repetitions. 

Bonus: If your feeling strong, complete the 5-Minute Core Exercises for Runners Routine!

5 Minute Core Routine

  1. running v-sit
  2. austraillian crawl
  3. flutter v-sit
  4. supine plank leg lift right 
  5. font supine leg lift
  6. supine plank leg lift left
  7. superman flutter
  8. pushup to plank
  9. v sit flutter
  10. rockie push ups